Tendonitis In The Foot
February 8th, 2019 by LOC Team
Tendonitis is a very common cause of foot and ankle pain. As you know, all your muscles are anchored to your bones with tendons. These are strong string-like things. Tendonitis is an inflammation surrounding these tendons. Typically with tendonitis, you’ll have pain during activity, but it typically goes away when you rest, only to return. This type of pain means that many people suffer through it for many months before biting the bullet and going to the doctor. However, the treatments for tendonitis are far simpler and less invasive if you get seen quickly. We’ll get into treatments for tendonitis more below, but if you think you have tendonitis, get in touch, you’ll be glad you did!
Common types of tendonitis in the foot
The most common forms of foot tendonitis are Achilles tendonitis, peroneal tendonitis, flexor tendonitis, extensor tendonitis and posterior tibial tendonitis. Now, treatments that you can easily do at home can clear all of these up in just a few weeks. However, you must understand the causes of tendonitis so that you can avoid these things during your recovery period.
The causes of tendonitis in the foot
The causes of tendonitis in the foot include:
- Overuse – if you suddenly increase the amount of exercise you do, increase your run from 5k to 10k overnight, for example, this can overwork your tendons and cause tendonitis.
- Trauma – if you sprain or fracture your ankle or one of the bones in your foot, you may also damage the tendons at the same time. You may not realise it at the time, the pain from a broken ankle far outweighs the pain from tendonitis, but as the fracture heals, you may start to notice it.
- Abnormal foot structure – if your feet have an abnormal structure, if you are flat-footed, for example, this can cause an imbalance in the way that you walk, and this can put more stress on the tendons and cause them to swell.
- Medical conditions – other medical conditions can put your body off kilter and make you walk differently, if this occurs, your tendons need to work harder and this can mean that they become swollen.
Treatments for tendonitis – self-care
Tendonitis is fairly simple to treat at home. All you need to do is follow the RICE method. RICE stands for rest, ice, compression and elevation.
- Rest – decrease your activities as much as possible. If you think that you have overworked your tendons with a new exercise, for example, stop this exercise. Once you are back on your feet, slowly build up your exercise regime. Don’t just return to where you left off, you’ll just bring your tendonitis straight back.
- Ice – ice your foot for about 20 minutes, three times a day. You can use peas or anything you have handy.
- Compression – compression is simply wearing an ankle support. You can buy these in most places and they do work very well.
- Elevation – when you’re resting, keep your foot above your heart. This gets your blood flowing to the area, and your blood brings with it nutrients that help to heal the tendonitis.
If the RICE method doesn’t solve your tendonitis, come and see us. To find out more about other ankle and foot conditions, please explore our website further.